Common Sports Injuries

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Here I present some of the more common sports injuries with advice on how to identify them, treat them and - ideally - prevent them in the first place. Generally, listen to your body and stop at once. 

HIP/ THIGH PAIN 

The ITB (iliotibial band) is a band of fibrous tissue that runs from the top of the hip down the outside of the femur, or thigh bone. It maintains hip and knee stability when you are standing and enables bending and straightening of the leg. 

The ITB can become inflamed as a result of repeatedly bending the knee at angles of 20-30 degrees while also supporting heavy weight. This may happen when running, partciluarly if you run on roads where your foot lands at uneven angles, or if you rapidly increase speed and/or gradient. You may also strain your ITB if you wear unsuitable or worn out footwear that doesn't support. Your ITB then compensates, and this can put it under unnecessary strain. Anti-inflammatory creams can provide initial comfort, but to prevent reoccurrence of the complaint, adjust your running programme immediately and check the suitab8ility of your running footwear. Wear or tear on the inside or outside edge of the sole means you land unevenly when you run, which puts you at greater risk of injury. Avoid running on uneven surfaces. Performing the glute stretch and the standing quadricep stretch will help. 

KNEE PAIN ~ 

Each of the quadriceps, the four main muscles at the front of the thighs are attached to the hip. At the other end, they converge into a single tendon that runs into the knee cap and then attaches to the lower leg. The main function is to enable powerful extensions at the knee, but they are also important for walking, any general movements of the leg and postural control. In most cases, pain in the front of the knee is caused by incorrect tracking of the patella over the knee, which in turn can be caused by muscular imbalances in the knee area. Putting too much weight on a flexed knee or sitting for long periods will aggravate the condition. Pain usually occurs just below the knee cap, but you may also feel it inside he knee, behind the knee cap. Normal treatment is to strengthen the quadriceps. Try performing an inwardly rotating leg extension. This is just like a normal leg extension, except the toes turn inwards. Try also the hamstring stretches. You may be advised to tape the patella to restrict movement. 

TENNIS ELBOW~ 

The elbow is a hinge joint, which means you can move your lower arm backwards and forwards along one plane. However, a group of muscles that cross at the bony part of the elbow also enable rotation around the wrist and elbow. A combined bending and rotating of the lower arm is perfectly normal. That is, after all, how you bring food to your mouth. However, when you move your arm in the opposite way - the same motion as moving your arm away from your mouth- these muscles can rub against the bony part of the elbow. This action, combined with repetitive movements that increase tension and stress on the muscles in the wrist and elbow, causes what is known as tennis elbow. Tennis players suffer from tennis elbow as a result of the backward stroke, which applies pressure to the tendons in their weakest position. You might experience pain when performing simple actions, like turning a door knob and shaking hands. 

Treatment is to rest the elbow and wear an elbow brace. Ease your way back into exercise. 

SHOULDER PAIN ~ 

The shoulder girdle - the ball joint and muscles that surround it - enables movement in the arms. It is important to look at the muscles in your shoulders especially when playing sports. People tend to focus on the superficial muscles of the chest and back when training, but the smaller deeper muscles enable greater mobility in the shoulder area. The group of four muscles in the shoulder is known as the rotator cuff. Their main function is to stabilise the shoulders, both for postural control as well for moving the arms. Injury to the rotator cuff can occur as a result of simple over use or trauma. You over use the muscles if you perform an overhead pressing motion. Trauma usually occurs when you lift heavy weights whilst also bending and rotating the shoulder. 

Pain occurs in the shoulder when the arm is bent at 90 degrees and the thumb is pointed towards the floor. Perform the inward rotator cuff and outward rotator cuff exercises because these will strengthen the muscles in the shoulder and the back. Avoid the overhead pressing action that puts the shoulder in its weakest position, applying pressure will only do more damage. 

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